Fried Rice
This delicious rice dish is packed with protein, veggies, and whole grain goodness.
- 4 Servings
- Less than $3.00
Fried Rice
This delicious rice dish is packed with protein, veggies, and whole grain goodness.
- 4 Servings
- Less than $3.00
Ingredients
- 1 tablespoon vegetable oil
- 2 eggs
- 3 1/2 cups brown rice, cooked
- 1 cup chicken breast, ham or pork, cooked
- 1 cup mixed vegetables, cooked
- 2 green onions
- soy sauce or hot sauce
Steps
1
Wash hands with soap and water.
2
Heat pan. Add 1 teaspoon of oil. Add eggs and scramble.
3
Remove cooked eggs and set aside.
4
Add the rest of oil (2 teaspoons) to pan. Stir fry rice, breaking up lumps by pressing rice against pan.
5
Add cooked meat and/or vegetables. Stir fry until heated.
6
Add green onions, reserved eggs and sauce to taste. Serve hot.
7
Cover and refrigerate leftovers within 2 hours.
Ingredients
Serving Size: 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 340 |
| Total Fat | 9 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 1 mg |
| Omega 3 - DHA | 17 mg |
| Cholesterol | 126 mg |
| Carbohydrates | 46 g |
| Dietary Fiber | 5 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 19 g |
| Minerals | |
| Calcium | 50 mg |
| Potassium | 329 mg |
| Sodium | 228 mg |
| Copper | 248 mcg |
| Iron | 2 mg |
| Magnesium | 97 mg |
| Phosphorus | 295 mg |
| Selenium | 36 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 143 mcg RAE |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.3 mg |
| Vitamin C | 3 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 31 mcg |
| Folate | 34 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 6 mg |
| Choline | 126 mg |
Source:
- Food Hero, Adapted from Easy Fried Rice
- Oregon State University Cooperative Extension Service